t********8
发帖数: 199 | 1 【 以下文字转载自 Fitness 讨论区 】
发信人: tizhong188 (tizhong188), 信区: Fitness
标 题: 第二阶段：Strength and Endurance
发信站: BBS 未名空间站 (Tue Dec 2 10:03:47 2014, 美东)
在blog里贴了个sample workout的图片。但不知道为什么贴上去后看着不清楚。哪位指
导一下怎么贴清晰的图片。
http://www.mitbbs.com/pc/pccon.php?id=15289&nid=347609 |
|
|
b***i
发帖数: 10018 | 3 这个挺有用的，特别是跟跑步有关的那些我都在做。
http://www.active.com/triathlon/Articles/Mark_Allen_s_12_Best_Strength_Exercises.htm
Mark Allen's 12 Best Strength Exercises
I have a few questions for you.
Are you over 35 years of age? Do you have a limited amount of training time?
Do you want to reverse—or at least slow down—as many aspects of the aging
process as possible? Are you an endurance athlete looking for an extra edge
? Do you want to boost power, reduce fatigue, guard against injury and
increase your late-ra |
|
w****1
发帖数: 4931 | 4 That's a lot in one session. It's very good. For endurance athletes, there
is no need to push to the limit in
strength training. |
|
w****1
发帖数: 4931 | 5 Back in the days when I was into strength training, I'd pick up a pair of 90
lb dumbbells to do bench press to
show off in the gym. Those days are over. Now I rarely use dumbbells more
than 15 lb. 20 at most.:)
2 |
|
w****1
发帖数: 4931 | 6 bench press is easy to improve, and is almost completely useless (unless you
want to build some vanity
muscles). dumbbells are the hardest. with bar bells I could press 245 lb
when my strength was at its peak -- I
also weighed 180+ lb back then. For endurance athletes, doing 200 push-ups
is better than bench pressing
200 lb.:) |
|
w****1
发帖数: 4931 | 7 You don't lose the strength that easily. I made a conscious effort to cut my
weight by going on a low carb diet
(salad+eggs mostly), and went from 185 lb to 165 lb in a few months. |
|
w****1
发帖数: 4931 | 8 well, you found one example of an amateur runner who does weights. I can
give you tons of examples of elite
runners from eastern africa who never do weights, and no western runners can
beat them. I'm not saying that
weight training is completely useless, but you be the judge. Note that I'm distinguishing "strength training"
from "weight training". I should also mention that there is a video on
the web of the american 2-mile record holder teaching you core exercises. the weight of his dumbbells? |
|
R*****s
发帖数: 41236 | 9 嗯，我看danniel's running formula 开始就讲， 某些肌肉对于runner来说，
就是dead weight...
can
distinguishing "strength training"
the weight of his dumbbells? 3 |
|
w****1
发帖数: 4931 | 10 chest muscle for instance, is dead weight. bench press, which is a favorite
for most gym rats, is almost
completely useless for most sports. of course, a certain amount of chest
muscle strength is necessary. for
most guys that work out regularly and do push-ups, there is enough chest
muscle already. even when I took a
boxing class, the coach warned us away from bench press. |
|
b***i
发帖数: 10018 | 11 so power is the combination of strength and speed |
|
f*******n
发帖数: 5241 | 12 Power is the ability to deliver strength with speed.
通常认为power clean是练习power的一个很好的手段。 |
|
g*****r
发帖数: 4444 | 13 FFF姐不要动气，这里很多人都做力量练习的，白老大也在做strength exercise, 但那
个目的不是要像您一样。
版上似乎肌肉男挺多的，据说前版主和老狼都是，虽然我没见过。跑步的一般都上肢弱
一点，所以我两周前开始练上肢力量，少量多次，一周一天。但是若要像您那样，花那
么多事时间精力练P90X，我还是不愿意，本来时间就不多，要再练P90X, 哪有时间跑步
练endurance啊。您总不能指望我们都不用跑了，光练练P90X就能不断PR吧。
再说，连续几天不跑，endurance会退步，跑步姿势会歪掉，呼吸也会乱调，你能保证
光练P90X能保证我们能连续跑两个小时不停下来么，并且不受伤么？
力量练习能侧面提高跑步的速度，但是长跑多跑还是最关键的。 |
|
w****1
发帖数: 4931 | 14 I used to weigh 180+ lb (with six-pack), bench press max 245 lb, lateral
pull-down 270 lb. when I weighed
165 lb I could do up to 3 one-arm pull-ups. when I went on the ab crunch machines I always put on the
maximal weight. You don't have to tell me about
strength training. Do they help
with my running? I say no. In fact, I started to run faster with much less
injury when I stopped doing bench
press and squats and cut down my weight.
The best runners on this board, sub 3 marathoners cives, tuoni |
|
R*****s
发帖数: 41236 | 15 我的感觉是腰腹绝对很有用， 尤其是后腰， 现在一爬坡， 我腰
就直不起来了。。。再就是开始减重， 又开始岔气了， 估计是腹
肌不行的原因。。。
Ryan就算减少strength training肯定也比普通人多很多。。。 |
|
d*g
发帖数: 16592 | 16 我从前上跑步课，老师推荐的最简单的core strength训练是
基本plank和plank的一些变种。
另外就是那种大球上的仰卧起坐和腰部力量，
如果有partner可以做些带药物球的那种更challenge一些。 |
|
x******g
发帖数: 329 | 17 谢谢分享。最近在跑步机跑得腰疼，正在找core strength training的资料呢。 |
|
w*******a
发帖数: 29 | 18 多谢变叔指点。句句都是金玉良言。今天开始半小时的core strength exercise，还好
，并不是很酸痛。另外，也在youtube上看到了你推荐的8 min abs及相关的一个glutes
的教程，跟着练很方便。
同时回答其他朋友，真是新手。从去年夏天开始认真跑步，七月份参加了第一个10K
race，一小时跑完。过去半年对跑步的兴趣日增，已经到了完全不需要毅力去跑，漫长
的冬天一直在gym里跑，看来好多书和web resources，尽量争取科学训练，周末的long
run从10 mile开始逐步增加到21，22迈，上周试了一个全程。非常喜欢本坛，成为每
天必来之处。今年夏天尝试瘦马！ |
|
K****D
发帖数: 30533 | 19 ☆─────────────────────────────────────☆
babolat (Aeropro) 于 (Thu Aug 6 19:29:13 2009, 美东) 提到:
Anyone knows any good strength training routines for preventing (1) knee
injury
and (2) lower back injury?
I start to take tennis seriously and injuries become a real threat. My
normal weekly routines are:
tennis: 1 match (about 2.5 hours), 1.5 hours ball machine, 1 hour serve
practice
running: 2-3 times per week, interval training for about 2-2.5 miles each
time
forearm strengthening: twice |
|
m****n
发帖数: 1066 | 20 14岁的女孩,球技还可以，但是core strength和agility都非常一般。
这个有什么办法提高一下？ |
|
z*****k
发帖数: 600 | 21 觉得以前中国中小学的那套是对的，就是系统的很抓田径，包括弹跳（立定，助跑），
投掷，速度，都是全身性，强调爆发力。爆发力是放之四海皆准的万精油，然后才考虑
变向，折返网球需要的。当然还要加上体能, 体能endurance有两用处，overall
physical strength, and mental toughness。另外柔韧性加强可以同时弥补一些
agility。 |
|
i*******8
发帖数: 7955 | 22 一开始加strength为主，后来手残把arcane加到了15。有什么武器能同时利用str和arc
的吗？不行的话准备打穿看个结局然后重新做个号算了。 |
|
v*****r
发帖数: 2325 | 23 http://www.scientificpsychic.com/fitness/exercise.html
main stand of this article:
"To be effective, moderate exercise must be a permanent part of your life.
It has to be done every day, or at least five days per week, for the rest of
your life."
"Exercise should be done in moderation, not as a competitive sport or as a
challenge to find the limits of your stamina or strength because at the
limits something always breaks."
what is moderate exercise? NO direct clear answer from the article. But |
|
v*****r
发帖数: 2325 | 24 did a check on Pavel's GTG, actually i am not yet exact with it yet:
Here is how you can minimize various types of fatigue and get the most out
of your strength training:
1) limit the repetitions to five and fewer;
2) increase the rest intervals between sets to a duration of three to five
minutes;
3) limit the number of sets to two;
4) pause and relax between reps;
5) do not practice a lift more than five times a week.
* unless you are trying to build muscle, a point I will elaborate on later |
|
h****8
发帖数: 599 | 25 The WeighTrainer
Making A Strength/Size Routine Part I: Exercise Selection
by Casey Butt
The first thing that has to be considered when putting together a resistance
routine of any type is exercise selection. This will factor into the
workout duration and split of your finished routine. I'm going to split
weight training exercises into two categories (in order of priority):
1. Compound Exercises
2. Isolation Exercises
Compound Exercises
These are exercises that involve more than one major |
|
h****8
发帖数: 599 | 26 The WeighTrainer
Making A Strength/Size Routine Part II: Exercise Sequence
by Casey Butt
There are some simple, generally accepted rules of how to properly sequence
exercises in resistance training workouts. While, no doubt, many of you will
already know these things, many may not. And because it is such a crucial
part of routine design, no series of this sort would be complete without
addressing exercise sequence.
Ground Rules
Unless under special circumstances, the free-weight compound exercis |
|
h****8
发帖数: 599 | 27 The WeighTrainer
Making A Strength/Size Routine Part III: Sets And Reps And How To Perform
Them
by Casey But
t
Now that we've established which exercises are most productive, and how to
sequence them, we'll take a look at how many sets of each we should do and
for how many reps. If you haven't already done so, I encourage you to read
the Muscle Growth and The Neuromuscular System series of articles on the '
Training Related Articles' and the 'Physiology Related Articles' pages
respectively, befo |
|
h****8
发帖数: 599 | 28 The WeighTrainer
Making A Strength/Size Routine Part IV: Training Frequency
by Casey Butt
Training frequency is comprised of two components. They are:
1. How often to train a muscle/muscle group.
2. How often to train overall.
How Often To Train A Muscle/Muscle Group
How often you can train a muscle/muscle group depends largely on how much
training volume and intensity you work it with when you do train it. As was
mentioned in the article entitled Training To Failure: A Look Inside, some
t |
|
M**1
发帖数: 162 | 29 Is morning a good time for strength-training, such as 亞鈴，俯臥撑。。。
晚上鍛煉后入睡很难 |
|
M**1
发帖数: 162 | 30 Is morning a good time for strength-training, such as 亞鈴，俯臥撑。。。
晚上鍛煉后入睡很难 |
|
r********n
发帖数: 6979 | 31 A pharmacist has 10 bottles of extra-strength Rogaine. One bottle is
defective having all 6-gram pills. They are supposed to be 5 grams each.
The pharmacists tells his assistant, George Bailey, to find which bottle is
defective but only to use the weight scale once (He is a really cheap
pharmacist).
The Question: How can George do it. |
|
r********n
发帖数: 6979 | 32 Now George has six bottles of extra-strength Rogaine. One or more of the
bottles are completely filled with the defective 6-gram pills. The rest are
filled with the correct 5-gram pills. We do not know how many of the 6
bottles are bad.
The pharmacist is still really really cheap so only one weighing is allowed !
The Question: Can George find which bottles are bad ? If so, How ? |
|
H******e
发帖数: 4682 | 33 My strength, calculating 24 points, 迄今所向披靡 :) |
|
j******u
发帖数: 481 | 34 刚刚看到Humans of New York: Stories里面这段对话 --
"I have trouble at school with things like maintenance and organization.
Those are my weaknesses."
"So what are your strengths?"
"Raw intelligence. Not sure how else to say it."
不看那张照片领会不到有趣之处。
更有趣的是放在其上面的照片里另一个人说的话与其相映成趣--
"I've sort of had an arrogance demeanor my entire life, and I'm learning
that I'm going to change that if I want to succeed. I realized it doesn't
matter how clever you are if nobody wants to work with you." |
|
B****n
发帖数: 11290 | 35 maybe because the length is your strength? |
|
E*****m
发帖数: 25615 | 36 I am weak --> 做爱不成 --> God, give me strength |
|
c****g
发帖数: 3893 | 37 God, give me strength -> 做爱不成 -> I am weak |
|
t*******y
发帖数: 11968 | 38 你们真邪恶. 对strength的理解很狭隘啊 |
|
c******t
发帖数: 481 | 39 正在看一本数据库方面入门的书籍，现在对existence dependence 和 relationship
strength的关系有些迷惑。具体说，就是一个weak relationship中能否出现existence
dependence。 书中举了一个例子 COURSE 和 CLASS （COURSE generates CLASS)。
COURSE 和CLASS是两个entity with 1：M relationship。 如果COURSE定义为COURSE（
CRS_CODE（PK),DEPT_CODE, CRS_DESCR),CLASS定义为(CLASS_CODE(PK), CRS_CODE(FK)
, CLASS_SECTION,CLASS_TIME,...) 。那么因为CLASS的PK不包含COURSE的PK,那么这个
relationship应该是一个weak relationship。 但是根据business rules，每个CLASS
必须是根据一个COURSE产生的，即CLASS是existence dependent on COURSE。这样就出
现在一个... 阅读全帖 |
|
b*******e
发帖数: 217 | 40 Hi anyone know a C/C# API function to get the Wifi signal strength? Could
you point me to it if you know? |
|
b*******e
发帖数: 217 | 41 Hi anyone know a C/C# API function to get the Wifi signal strength? Could
you point me to it if you know? |
|
w****g
发帖数: 597 | 42 Linux Gaining Strength In Downturn
Reducing costs and stronger interoperability with Windows were listed as the
two top issues in a new survey of IT managers.
By Charles Babcock, InformationWeek, Mar. 16 2009, 1030 hrs
A February survey of IT managers by IDC indicated that hard times are
accelerating the adoption of Linux. The open source operating system will
emerge from the recession in a stronger data center position than before,
concluded an IDC white paper.
Sixty-five percent of the 330 res |
|
c******x
发帖数: 1197 | 43 有人申请这个职位吗，或者teacher's aide, for special needs children.
面试后做strength test 我竟然没过。。。。。我可是能抬轮椅进后备箱的OT. 很纳闷啊 |
|
g***h
发帖数: 28 | 44 谢谢大家的解答. 其实我所迷惑是: Microstrip 50ohm trace真的可以开作
distributed model吗？为什么在我的电路板上50ohm trace象lumped capacitor呢？
Trace长很多之后，rise time变得特慢。而书上说如果是distributed model，长度并
不影响rise time。为保持一定的rise time, 到底drive strength和50ohm trace长度
有何确切(定量)关系. 哪位再指点指点. |
|
|
a********e
发帖数: 3771 | 46 请去老刀的blog考古。
dok写过很多关于manipulate your strength and weakness的文章。
前几天KD的面试经验贴也有一定篇幅介绍相关内容。
hope it helps. Good luck! |
|
u****g
发帖数: 90 | 47 what are the common signature strengths? thanks! |
|
A***l
发帖数: 302 | 48 We don't use C++. My guess is a vector of maps or a dictionary data structur
e will do.
People don't use or interpret tehnical signals in the same way. For example,
in exponential moving average, some signals use 1/N as the decay factor; ma
ny others use 1/(2N+1).
The following is a Matlab funciton that I use to calculate RSI.
function RSI = rsi(data, nPeriod, type)
% PURPOSE: calculates the relative strength indicator for data
%-------------------------------------------------------------------... 阅读全帖 |
|
S*******s
发帖数: 13043 | 49 strength还好说，opportunity 呢？ |
|
